Yam Porridge with Spinach and Fish
Yam provides slow-release complex carbohydrates that can contribute to more stable blood sugar than refined starches.
- Total time
- 45 min
- Serves
- 4
- Calories
- 380 kcal
- Ingredients
- 12
Ingredients
For 4 servings
Tick items off as you gather them.
Method
Blend the tomatoes, bell pepper, scotch bonnet, and half the onion into a coarse puree.
Heat the palm oil in a large pot over medium heat. Add the remaining chopped onion and cook for 3 minutes.
Add the blended pepper mixture and cook for 8 to 10 minutes, stirring occasionally, until slightly reduced.
Add the yam cubes, stock, ground crayfish, and seasoning cube. Stir to combine.
Cover and simmer for 20 to 25 minutes, until the yam is soft, stirring occasionally and adding water if needed.
Use a spoon to mash some of the yam against the side of the pot to thicken the porridge, leaving some chunks for texture.
Add the fish and cook for 5 minutes to warm through.
Stir in the chopped spinach and cook for 2 to 3 minutes until wilted. Season with salt to taste before serving.
Why it can fit a PCOS-friendly week
Yam provides slow-release complex carbohydrates that can contribute to more stable blood sugar than refined starches. Spinach adds iron, calcium, and fibre, and fish provides lean protein and, depending on the type, some omega-3 fatty acids. Cooking the yam down into a porridge with vegetables and tomatoes makes for a warming, filling lunch that fits well into a balanced eating pattern.
Calories are approximate, per the recipe as written. Adjust portions and ingredients to your needs, and check with a healthcare professional or dietitian if you follow a medical diet.
PCOS/PMOS Nutritions
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